Is that food making you bloated?

All colours, raw or cooked, plus powder. Swap: the green tops of spring onions, or chives.

Fresh, roasted or powdered. Swap: garlic-infused oil — the fructans don’t dissolve into oil.

Concentrated onion territory; same swaps as onion.

The white bulb counts as onion. The green leaves test low — cook with those.

The low-FODMAP half of the leek, and a great onion stand-in.

Green parts only — the white bulb counts as onion.

One of the best onion-flavour stand-ins there is.

Firmly high at any real serve. Swap: broccoli heads, which test low.

Fresh ones are high. Oyster mushrooms — or canned ones, drained — test low.

The low-FODMAP mushroom. Cook them exactly as you would buttons.

One of the higher-fructose vegetables. Swap: green beans.

Among the highest foods ever tested — small amounts still count.

Inulin-dense — it’s literally the plant inulin gets extracted from.

Two or three sprouts are fine; a roasted plateful usually isn’t.

A couple of slices in a salad test low; beet salads and juices climb fast.

Half a cob tests low; a whole cob or corn-heavy meals go moderate.

A small stick is low; snack-plate quantities aren’t.

A few pods are fine — stir-fry portions add up.

A spoonful is fine; a full side of peas tests high.

Small roasted serves are low; big comforting bowls aren’t. Kent pumpkin is the low pick.

Half a cup is low; a whole roasted sweet potato tips over.

The cabbage exception — common green and red cabbage test low.

Low at normal serves; savoy is the one to watch.

Fermentation changes the maths: a tablespoon is fine, a plateful isn’t.

Florets test low; very stalk-heavy serves carry more fructose.

Plain potatoes are low — watch what the mash is made with.

Low at a small serve; a big grilled pile drifts moderate (fructans).

Red is the gentlest; large serves — especially of green — drift moderate.

All the common varieties test low.

Fine at normal fresh serves; paste, sun-dried and big cherry-tomato bowls concentrate quickly.

The low pumpkin; butternut sits higher.

Fronds and a few shavings are fine; a roasted bulb is a proper fructan serve.

Low — and a classic gut-soother in tea.

The classic double hit, cooked or raw. Swap: a firm banana or an orange.

Out-sorbitols even apples. Swap: blueberries or grapes.

Triple-loaded. Swap: cantaloupe in modest serves.

Pure excess-fructose territory. Swap: pineapple or papaya.

Stone fruit are polyol-heavy across the whole family.

Prunes are the concentrated version — famously so.

Swap: strawberries, raspberries or blueberries.

One or two medjools already make a decent FODMAP serve.

Drying concentrates everything — snack boxes count.

The concentrated version of whatever it was fresh.

Just-ripe bananas test low; sweet speckled ones drift moderate (fructans).

Ripening converts starch into fructans — the speckly ones count.

Low at a normal serve; a whole punnet in one sitting adds fructose.

A small handful is low; a whole punnet drifts up (fructans).

Low at a handful; big bowls go moderate.

Dressing-level amounts are low.

Low at a cup; very large serves drift up.

A small bunch tests low; very large serves add fructose.

Modest serves are low; half a melon is not.

Keep it to a modest slice — bigger serves add fructans.

Half a small one is about the ceiling.

A spoonful or two of seeds is low; a whole fruit is not.

An eighth to a quarter is the gentle zone; half, smashed on toast, is not.

A few tablespoons are low; desiccated by the cupful drifts up.

Includes A2 — the issue is lactose, not the protein. Swap: lactose-free milk.

Swap: lactose-free tubs, or sorbet (check for apple or pear juice).

Swap: lactose-free yogurt or coconut yogurt.

Straining removes some lactose — small serves often sit fine.

Fresh cheeses keep more lactose than aged ones.

A thin schmear is usually fine; cheesecake portions aren’t.

A splash in coffee is borderline; whipped desserts add up.

Fermentation eats some of the lactose; brands vary a lot.

Aging removes nearly all the lactose — the harder, the safer.

Almost pure fat — barely any lactose to speak of.

Regular milk with the lactose pre-split. The easiest swap on this page.

Made from soy protein: low. Made from whole soybeans: high — check the carton.

Most supermarket cartons. Look for “made from soy protein” instead.

A splash is fine; a full latte’s worth tests high for many brands.

Half a cup is low; polyols climb in bigger serves.

Swap: sourdough spelt, or a gluten-free loaf without inulin.

Swap: rice, corn or quinoa pasta — the texture holds up.

Traditional long-fermented sourdough rye tests notably lower.

Wheat again, with extra butter. Weekend treat? Make it the one test that week.

Tiny pasta in disguise. Swap: quinoa or rice.

Rice crackers and corn thins are the easy swap.

Long fermentation eats most of the fructans — the bread swap that actually works.

Usually low — skip loaves with inulin, honey or apple in the ingredients.

The safest staple there is.

Half a cup is low; big bowls drift moderate (GOS + fructans).

No wheat, despite the name. 100% buckwheat soba is the noodle to look for.

Genuinely low in normal bowls — a rare snack-aisle win.

Canned and well rinsed, a quarter-cup tests low. Cooked from dried counts higher.

Chickpeas plus garlic — garlic-free versions halve the problem.

Canned and rinsed, half a cup sits low; soups from dried go higher.

One of the highest legumes, even after rinsing.

Beans plus an onion-heavy sauce.

A quarter-cup, canned and rinsed, is about the ceiling.

The legume exception — low at a normal bowl.

Pressing drains the GOS away with the water.

Keeps the soybean water — and its GOS. Firm tofu is the low pick.

Fermentation has already done the FODMAP work for you.

Swap: peanuts, walnuts, pecans or macadamias.

About ten nuts is the low ceiling; almond-meal bakes add up fast.

Same ten-nut rule as almonds.

Technically a legume, tests low anyway.

Two tablespoons are low. They swell — hydrate them first.

A small sprinkle is low; cup-sized snacking isn’t.

Hulled tahini at spoon level tests low.

FODMAPs are carbohydrates — plain proteins have none. Watch marinades: garlic, onion and honey ride in there.

Naturally FODMAP-free. Crumbed means wheat; sauces mean the usual suspects.

Frequently seasoned with onion and garlic powder — label-readers win here.

Swap: pure maple syrup — same job, kinder sugar balance.

Marketed as gentle; it’s one of the most concentrated fructose sources going.

Check soft drinks, condiments and “fruit” snacks.

The sugar-free gum classic; also natural in stone fruit.

The toothpaste-and-gum polyol.

The “no added sugar” chocolate one.

Mostly absorbed before it can ferment; big doses can still bite.

Plain sucrose is glucose and fructose in balance — low in normal amounts.

The honey swap that just works.

A few squares test low; milk chocolate adds lactose.

Half a bar is where it starts to count.

Hides in protein bars, “gut-friendly” yogurts and high-fibre cereals.

Stock cubes, spice mixes, crisp seasoning — read the label.

A sachet’s worth is fine; a puddle less so — onion powder plus syrup.

Fermented and low at spoon-level serves.

Juicing strips the fibre, keeps the fructose. Cloudy or clear, still high.

A small glass is fine-ish; the big breakfast glass is a fruit bowl’s worth of fructose.

Pure and small-glass sized — check it isn’t cut with apple.

Where HFCS lives, in many countries. Plus fizz, either way.

Aspartame versions are FODMAP-quiet; the -itol ones aren’t. The bubbles count regardless.

Zero FODMAPs — but every bubble is swallowed air. Watch the fizz, not the label.

Surprisingly low-FODMAP per bottle; the carbonation and alcohol still needle sensitive guts.

A standard glass tests low; sweet dessert wines carry fructose.

Low-FODMAP — though alcohol itself slows digestion. Mind fizzy mixers.

The high-FODMAP spirit.

Fermented apple juice — the apple problem, carbonated.

FODMAP-free, but a gut stimulant in its own right — and the milk is the usual culprit in a latte.

Regular strength tests low; very strong black brews drift up.

Low — and the classic post-meal soother.

The herbal-tea exception, along with oolong.

Differs wildly by brand and brew time — with fizz on top.

One small glass is about the ceiling.